Manark
6x50ft Shuttle Runs 
12 Box Jump Overs (30/24) 
24 Kettlebell Swings (70/53) 
7x50ft Shuttle Runs 
14 Box Jump Overs (30/24) 
28 Kettlebell Swings (70/53) 
8x50ft Shuttle Runs 
16 Box Jump Overs (30/24) 
32 Kettlebell Swings (70/53) 
(KG conv: 24/16 KB) 
* Each shuttle run rep is 25 feet down + 25 feet back. 
Time Cap: 16 Minutes

RX: 24/20, 53/35
FX: Box step ups, 35/26 KB swings

ACCESSORY 
Turkish Get-Ups 
3 x 2 reps (each side) 
*Use a weight that is challenging but allows for good form throughout reps